Vegan Bodybuilding & Fitness

October 9, 2012
MP
barx5
95x5
115x5
135x5
135x3
135x3

Superset all sets with wide grip chin ups until failure.
Dropset from 135-115x10

Shoulder shrugs
225x10
225x10
275x5
275x4
They switched the bar on the rack I use to a bigger width. Not impressed

DB Shoulder Press
50x10
50x3
45x8
45x10

EZ curls
bar+30x10
bar+50x10
bar+50x10
bar+60x8

Decline sit ups with 25 weight
3 sets until failure

October 10
20 minutes of hill sprints.
Brought up a 100 lb barbell to do some backyard stuff for some extra conditioning.

Circuit looked like this.
Shrugs/Clean+press/BB curls
All with hill sprints in between.

Trying to shed some weight and start lifting at competition weight (165), I'm only sitting at 171 now. But I need to increase my cardio

Bench Day, October 11, 2012
Tried a new pyramid routine I've been reading up on through some powerlfiting sites. I think it worked out
Barx10
95x20
115x10
135x8
155x6
175x4
195x4
205x3 PB

One armed rows
60x10
70x10
75x9
75x9

DB Bench
45x10
50x10
55x6
55x6

Incline Bench
95x8
115x5
135x3
Hit these at the end of my workout. Pooched, but got these as hard as I could.

Deadlift, October 12, 2012
W.U
135x5
225x6
275x5 (All with double overhand)
315x5
375x5
405x3 PB
425x1 PB
Speed Deadlifts
315x3x8
Ripped my hand up really bad on these and had to use a small towel to wrap the bar so I could get my grip.

Bent Over Rows
135x10
165x10
185x8
185x8

Cable Rows
135x10
150x10
165x8
165x8

Really happy with my pulls today. My energy levels were super high, I didn't take long breaks and I felt strong. Besides the callous tears, I couldn't really ask for a better back day.

Are you doing the Coan Deadlift Routine?

A mix of it. My friend told me about it, and I looked into it. I guess mine is more of a combo between Coan and Wendler's 5/3/1.

Progress photos after bulking for a few weeks.

Back attack

Squats October 13, 2012.
W.U
Barx10
135x10
185x8
225x6
245x5
265x3
275x3
275x2 (Did these as doubles)
275x2
275x1

Drop set
275-225x12

Front Squats
135x8
185X5
185X4

Leg Press
280x10
340x10
340x10 Plus BW

Standing Calf Raises
340x15x3

BW: 176

October 15, 2012.
MP
W.U
Barx5
95x8
115x6
125x5
135x3
135x4
135x5
Drop set
135x3, 125x2, 115x3,105x2

Upright rows
barx10
95x10
95x10
125x10
125x10

EZ curls
bar+40x10
bar+50x10
bar+60x8
bar+60x6

DB shoulder press
45x10
45x10
45x8
45x7

BW 180.
Finally hit 180 pounds today. Going to start shedding off that fat starting today. Getting my protein in and cutting out some of the carbs I don't really use/need. We'll see how well this goes. This is the first time I'll be cutting, should be fun.

Back at home for a week which means no gym.
Also leads to getting back to running regularly.

Hit a 6 km run a little after dinner, still had it in me, just barely though.

5 km run today with the worst head wind I have ever face before. I've been doing p90x ab workouts every other day as well.
Not much but it helps

so impressive1

_________________
Hakuna matata

Pix:
viewtopic.php?f=48&t=29165

Training:
viewtopic.php?f=24&t=29188

Hey dude, post on the new strength table - http://www.veganbodybuilding.com/forum/viewtopic.php?f=46&t=29127

_________________
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My strength log

Thanks carrot. We'll see what happens when I get back to the gym.

I wrote out some end of the year goals for December.
MP: 160
Bench: 245-250
Deadlift: 450-460
Squat: 345-350
Just goals I want to hit soon. I know I'll get them, just a matter of when